| In teams of 2 or 3 | |
| 30 minutes to Row for Max Calories | |
| Rotate team member every minute | |
| 3 Sets Not for Time | |
| Cossack Squat – 5 each side | |
| 1-arm Windmill – 5 each side | |
1/18/17
| Shoulder Press | |
| Ladder @ 80% | |
| 1, 2, 3, 4, etc… | |
| Every 90 Seconds for 5 Rounds | |
| 30 Double Unders | |
|
10 Clean & Jerks (115/75)
|
|
1/17/17
| Every 30 secs for 6 rounds | |
| 3 – 6 Pull Ups | |
| Every 45 secs for 4 rounds | |
| 3 – 6 Pull Ups (+1) | |
| Every 60 secs for 4 rounds | |
| 3 – 6 Pull Ups (+1) | |
| 6 RFT | |
| 5 Box Jumps (30/24) | |
| 4 Ring Dips | |
| 3 Strict HSPU | |
|
2 Squat Snatches (155/105)
|
|
1/16/17
| Back Squat | |
| 5 x 5 @ 80% | |
| AMRAP 7 | |
| 7 TTB | |
|
7 Deadlifts (185/125)
|
|
1/13/17
| Deadlift Waves – 8/6/4 | |||
| 70%, 75%, 80% | |||
| 75%, 80%, 85% | |||
| 21, 15, 9 | |||
| HSPU | |||
| Pull Ups | |||
|
Finish with 50 Burpees to a 6″ target
|
|||
1/12/17
| 3 Sets | |
| 1-leg Deadlift (95/65) – 12 per side | |
| In Teams of 2 or 3 | |
| AMRAP 22 | |
| 6 Thrusters (135/95) | |
| 18 Walking Lunges | |
| 54 Double Unders | |
| *Each team member must complete one rope | |
| climb between rounds | |
| One team member for each movement and work | |
| simultaneously. | |
1/11/17
| Shoulder Press | |
| Ladder @ 75% | |
| 1, 2, 3, 4, etc… | |
| Great British Workout | |
| Every 2 minutes for as long as possible | |
| 2 Rounds | |
| 5 Power Cleans (155/105) | |
| 5 Burpees | |
| Add 1 rep to each every 2 minutes | |
1/10/17
| Every 30 secs for 6 rounds | |
| 2 – 5 Pull Ups | |
| Every 45 secs for 4 rounds | |
| 2 – 5 Pull Ups (+1) | |
| Every 60 secs for 4 rounds | |
| 2 – 5 Pull Ups (+1) | |
| 5 Sets – Not for Time | |
| 5 – 10 Pistols each leg | |
| 15 – 20 Double or Triple Unders** | |
| **Pick the one that needs the most work | |
1/9/17
| Back Squat | |
| 5 x 4 @ 80% | |
| 3 RFT | |
| 400m Run | |
| 15 Sumo Deadlift High Pull (75/55) | |
|
15 Push Press
|
|
1/6/17
| Deadlift Waves – 6/4/2 | |
| 70%, 75%, 80% | |
| 75%, 80%, 85% | |
| 80%, 85%, 90% | |
| EMOTM 15 | |
| 1. 10-12 Cal Row | |
| 2. 8-10 TTB | |
| 3. 6-8 HSPU | |
1/5/17
| 3 RFT | |
| 800m Run | |
| 16 Chest to Bar Pull Ups | |
| 24 Overhead Squats (95/65) | |
1/4/17
| Shoulder Press | |
| Ladder @ 75% | |
| 1, 2, 3, 4, etc… | |
| 8 Rounds not for time (steady pace) | |
| 100m Sled Sprint | |
| 40 Double Unders | |
| 20 Wallballs | |
1/3/17
| Every 30 secs for 6 rounds | |
| 2 – 5 Pull Ups (+1) | |
| Every 45 secs for 4 rounds | |
| 2 – 5 Pull Ups (+1) | |
| Every 60 secs for 4 rounds | |
| 2 – 5 Pull Ups (+1) | |
| 8 Rounds of | |
| 2 Minutes to run 250m | |
| with remaining time do max reps of | |
| either HSPU,push ups,ring dips or muscle ups | |
| Your choice – pick what needs most | |
| improvement. | |
1/2/17
| Back Squat | |
| 5 x 3 @ 80% | |
| AMRAP 7 | |
| 8 Push Jerks (115/75) | |
|
12 Deadlifts
|
|
12/30/16
| Overhead Squat | |
| 8 x 3 | |
| 6 Rounds | |
| 250m Row Sprint | |
| 1 Legless Rope Climb | |
| Rest 2:1 | |
12/29/16
| In teams of 2 or 3 | |
| AMRAP 4 | |
| Power Cleans (115/80) | |
| Rest 1 Minute | |
| AMRAP 4 | |
| Bar over Burpees | |
| Rest 1 Minute | |
| AMRAP 4 | |
| 100m shuttle run | |
| Rest 1 Minute | |
| Then Repeat | |
| *One person works at a time. Accumulate as | |
| many reps as possible | |
12/28/16
| Push Press | |
| Build to a heavy single, then do | |
| 3 @ 90% | |
| 5 @ 85% | |
| AMRAP @ 80% | |
| AMRAP 12 | |
| 3 Box Jumps (30/24) | |
| 6 TTB | |
| 9 Wallballs (30/20) | |
12/27/16
| Every 2 minutes for 6 minutes | |
| 1 set of max pull ups (minus 2-3 reps) | |
| Snatch | |
| EMOTM 5 @ 70% | |
| Rest 1 minute | |
| EMOTM 5 @ 75% | |
| Rest 1 minute | |
| EMOTM 5 @ 80% | |
| Rest 1 minute | |
| EMOTM 5 @ 85% + | |
12/26/16
| Weighted Lunges | |
| 4 x 8 | |
| For Time: | |
| 750m Run | |
| 9 Front Squats (185/125) | |
| 9 Strict Pull Ups | |
| 500m Run | |
| 9 Front Squats | |
| 9 Strict Pull Ups | |
| 250m Run | |
| 9 Front Squats | |
| 9 Strict Pull Ups | |
12/23/16
| Overhead Squat | ||
| 7 x 4 | ||
| For Time: | ||
| 30 Pull Ups | ||
| 20 Deadlifts (225/155) | ||
| 20 Pull Ups | ||
| 15 Deadlifts (275/185) | ||
| 10 Pull Ups | ||
| 10 Deadlifts (315/215) | ||
12/22/16
| In Teams of 2 or 3: | |
| 100 CAL Row | |
| 100 KBS (70/53) | |
| 100 Wallballs (20/14) | |
| 100 Burpee Box Jump Overs – 20″ | |
| 100 Double Unders | |
12/21/16
| Push Press | |
| Build to a heavy single, then do | |
| 5 @ 85% | |
| 5 @ 80% | |
| AMRAP @ 75% | |
| 3 Rounds Not for Time | |
| 250m Run | |
| 10 1-Leg Deadlifts (95/65) – each leg | |
| 10 Lateral Box Step Ups – each leg | |
12/20/16
| Every 2 minutes for 6 minutes | |
| 1 set of max pull ups (minus 2-3 reps) | |
| 10 RFT | |
| 5 Power Cleans (205/135) | |
| 10 Push Ups | |
| 20 Sit Ups | |
12/19/16
| Weighted Lunges | |
| 4 x 10 | |
| AMRAP 8 | |
| 8 Sumo Deadlift High Pull (95/65) | |
| 25 Double Unders | |
| 8 Thrusters (95/65) | |
| 25 Double Unders | |
12/16/17
Overhead Squat
6 x 5
Open WOD 16.3
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups
12/15/16
In teams of 2 or 3
4 Rounds
250m Farmer Carry (230/160)
250m Sled Pull (90/60)
1000m Row
12/14/16
Push Press
Build to a heavy single, then do
5 @ 80%
5 @ 75%
AMRAP @ 70%
5 Rounds
12 Deadlifts (185/125)
10 Bar Over Burpees
12/13/16
Rest easy…we’re back online!! 🙂
Every 2 minutes for 6 minutes
1 set of max pull ups (minus 2-3 reps)
AMRAP 18
60 Double Unders
20 Wallballs
10 Tire Flips
5 Dball Over the Shoulder
12/12/16
Weighted Lunges
4 x 12
3 RFT
400m Run
12 Hang Power Cleans (185/125)
18 TTB
12/9/16
| Nicole | |
| AMRAP 20 | |
| 400m Run | |
| Max Rep pull ups | |